According to an email survey conducted by the American Academy of Orthopedic Surgeons on Zumba-related injuries, doctors regularly see Zumba students complaining of ankle sprains, ankle fractures, torn meniscus, overuse injuries, and other injuries.
There is no doubt that Zumba is an excellent way to burn calories (up to 500 per hour) while staying fit. If you are not in peak physical condition, the exercise form entails certain risks. Some of the women who join are obese, and many have never learned how to properly squat or lunge. They don’t always lift their feet during the dance steps, so their hips or knees move in one direction while their feet remain stationary. Knee injuries requiring surgery, hip labrum tears, hip bursitis, ankle sprains, shin splints, heel spurs, and lumbar strain injuries from Zumba moves are all common. It is time to reconcile and go slow.
How can I avoid getting hurt?
1. Assess your level of fitness: Many people nowadays are willing to try this exercise form, even if they dislike exercise, because their friends rave about how much fun it is. Often, these people are out of shape and attempt to keep up with the class, resulting in injuries. Many of these women have never exercised before, and some are obese. To begin, get a green light from your doctor before beginning Zumba classes or any other workout session. Also, keep in mind that newbies aren’t the only ones who get hurt, so you’d better watch your steps.
2. Prepare for Zumba Session: Before your first class, take a prep class that teaches the basic moves or a beginner’s Latin dance session. If you’re a baby boomer, look for a Zumba class tailored to your age group. Do not disregard pain, slow down, or stop dancing.
3. Wear the proper footwear: It’s not a good idea to put on any sneaker that you think will go with your outfit. Choose dance shoes that pivot easily, as there is a lot of pivoting in Zumba. Running shoes, for example, are designed for forwarding movement rather than side movement; wearing them for Zumba puts you at risk of hip, knee, and ankle injuries. It is critical to find flexible shoes with adequate arch support.
4. Avoid Dancing on the Wrong Floor: A number of Zumba studios have recently sprouted in converted church basements, school auditoriums, office buildings, and strip-mall storefronts. Zumba does not work well on any floor type. Avoid carpeted surfaces and be wary of unforgiving surfaces such as concrete, concrete covered with a thin layer of wood, or floors with hard tiles. Hardwood floors, which have a certain amount of giving, are ideal for Zumba.
5. Avoid overcrowding in classes: To dance, one must have some physical space. Overcrowding in classes can cause people to collide or strike each other with a flailing arm or leg. Examine multiple facilities and times of day to determine which classes are the least crowded.
6. Work with an experienced instructor who offers a variety of high-intensity or low-impact moves.
7. Begin and end with a warm-up and a cool-down. A good warm-up will help you raise your body temperature, work your muscles, and reduce post-workout soreness. A brief cool-down period of lighter physical activity will assist in lowering your heart rate, respiratory rate, and body temperature. To achieve those objectives, Zumba instructors frequently use music with a slower beat as the first and last songs.
8. Stretching and relaxing is important for promoting recovery and reducing muscle stiffness. Stretching exercises should be done immediately after your Zumba session when your muscles are at their warmest and most limber. Hold each stretch for 15 to 30 seconds, pushing yourself until you feel a good pull in your muscle without experiencing any significant pain.
9. Stay Hydrated: If you don’t replenish your internal water supply, you can easily become dehydrated, causing your body to perform poorly. This is a bigger issue for women than men because, unlike men, women have more body fat than muscle. Furthermore, body fat does not hold water as well as muscle. Carry a bottle of water with you and make frequent stops for sips. Humidity can increase your chances of passing out. Keep an eye out for lightheadedness and come to a halt if you feel faint.
10. Modify & Adapt: Go at your own pace and avoid getting caught up in the whirlwind around you. Request that the Zumba instructor modifies the steps based on your level of fitness. The best part about Zumba is that you can always change and modify moves to fit your needs; however, if you want to truly master the art of Zumba, you must practice, practice, and practice some more. People who have knee, hip, or ankle problems should see a doctor because they may need to modify their routines, such as avoiding jumps or quick hip movements.
Injuries must be avoided at all costs because some of them can have a significant impact on your body- tears in the hip labrum, hip bursitis, ankle sprains, shin splints, heel spurs, and lumbar strain injuries can all be caused by Zumba moves. Keep an eye out.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.